5 years ago YHC posted in the gloom for the first time. It took several weeks of convincing by Mumbles to finally get me to wake up and workout at 0530. F3 has made me stronger, faster, and more resilient. But most importantly, it has made me a better person. YHC decided to run back the workout from his first post lead by the infamous Shooter. 

Warm-Up: All exercises completed in cadence.

• SSH x 30
• Squats x10
• Windmills x10
• LBAC forward and reverse x 10
• Carolina dry docks x 10
• Merkins x 10
• Mountain climbers x 10

The Thang:

We moseyed down to the lower parking lot where YHC explained that we would be completing the 400 club workout. PAX would complete 10 merkins, 10 squats, 10 WW2s, and 10 burpees OYO and then sprint to the other end of the parking lot. Perform another set of the same exercises, and then sprint back to the start point. That’s one round. We mixed in some variations to keep it from getting monotonous, but kept WW2s constant.

• Round 1: standard variations
• Round 2: wide merkins, lunges, WW2s, double merkin burpees
• Round 3: diamond merkins, jump squats, WW2s, 8 count body builders
• Round 4: hand release merkins, jump lunges, WW2s, mountain climber burpees
• Round 5: merkin jacks, jump squat lunges, WW2s, double burp burpees

Still had some time on the clock, so hustled over to the front of the football stadium.

Mary:

• Flutter Kicks x50
• LBCs x30